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Elemenja Home for adventure racing, trail running and mountain biking

Fall 2020

Why Suffering is good

About Us

Night Training and Racing

Planning Your Training and Racing

Optimal Nutrition For High Performance

How to Select Trail Running Shoes

How to calculate your training heart rate

Hydrate During Training

Lactic Acid Training

Setting Goals for the Racing Season

Off Season Training

Fast Transitions

LT100 Run Pacing Chart

>>Leadville Race Series and Tour Divide Podcasts

Ski-Mo Training

Family Hikes in Moab

Caffeine and optimal Performance

  

COVID-19 Update and 2020 LT100 MTB Deferred

While we wait for a new season of Leadville Race Series events, here are some podcasts to keep you motvated by Wesley Sandoval who broke the record for the Leadman Race in 2016, me [Leadman 1st place in 2007], Ken Chlouber race founder.

It is official: the 2020 Leadville Race Season is canceled: Read the press release here. I was looking at the Triple Bypass orginally after making the decision to defer the 2020 LT100 which was scheduled for 11 July and now scheduled for 26 September 2020. I have done the Copper Triangle for training a fair amount of time, but is an option...MTF

At the end of 2019 I began formulating my goals for 2020 and of course completing my 14th Leadville Trail 100 Mountain Bike Race figured heavily in my athletic goals. I typically break up goals for the year along lines of professional [learning, training and experiences in emergency management], personal sub-divided into athletic and other personal development goals—topics I wanted to study, books to read and so on…I did not anticipate COVID-19 derailing my racing season. It is not that it came as a surprise since I had spent over a year preparing for a pandemic exercise in 2017, but a pandemic in 2020 was not on my calendar.

I just deferred the 2020 TL100 race until 2021 since I will be involved in the response and recovery aspects of COVID-19 throughout this year as well as addressing the consequences of wildfires, flash floods and severe weather [unfortunately, disaster do not take a break during a pandemic]. I am hopeful that our community, nation and globe will have COVID-19 under some degree of control by summer 2021 allowing for mass gatherings and sporting events.

I had resumed a weigh training program in the fall of 2019 as part of my overall plan to ride a solid sub-10-hour time which I had not done for many years and two hip replacements ago. Squats, deadlift and thrusters were and are in my plan to increase leg strength and moving 3000 feet lower meant I could ride almost year around and only about 6 weeks of fat bike on snow versus Leadville which had significant snow until mid-June last year.

Today’s NEW NORMAL is social distancing, ubiquitous mask wearing, and no large gatherings. As of May 1, 2020, the public health order in Colorado mandates gatherings of no more than 10. If containment measures and social distancing work well, the directive will possibly allow for gatherings of up to 250 with appropriate social distancing.

Vaccine development is a lengthy process, and while there have been advancements in laboratory techniques and science, there still is no way to speed the human body in developing antibodies. This means our new normal will be with us for a long time—anywhere from eighteen months to several years. In the meantime, possible pharmaceutical treatments hold the promise of mitigating the effects of COVID-19, but certainly not protecting the population.

This article by Thomas Pueyo provides insight into what the next couple of years will most likely look like: Coronavirus: Out of Many, One What the US Federal Government and the States Should Do to Fight the Coronavirus,

COVID-19 will fundamentally change our society, and in ways we probably are not seeing now and cannot anticipate in the future. Several years of social distancing will by necessity alter any gatherings over 10 people, and this certainly extends to athletic events and especially endurance and ultra- endurance events.

Beyond the requirements of social distancing, suppression of the immune system is of great concern to me personally, and should be to future event organizers. This brings into question how any large-scale race will be conducted in the next couple of years. Maybe we will move to time-trail events in which athletes—released one at a time at predetermined intervals—race against the course.

Given the time frame for return to non-social distancing I need to re-think my 2020 season. I was thinking about a series of personal challenges…as I develop these ideas more I will document in this space. MTF.

2020 Gear Reviews and Advice::
Camping | Hiking: Altimeters, Backpacks, Backpacks-Large, GPS, Hiking Boots, Hydration Packs, Men's Pants, Sleeping Bags, Pads, Socks, Sunglasses, Trekking poles, and Tents
Climbing: Altimeters, Harnesses, Headlamps, Carabineers
Cycling: Bike Lights, Bike Tools, Bike Trainers, 26 Wheels, 29 Wheels
Paddle Sports-Kayaks:
Recreational Kayaks, Sit-on-Top Kayaks, Touring Kayaks, Kayak Paddles: Performance
Kayaks Misc.: Accessories, Life vests (PFD), and Racks
Snow Sports: Gloves, Goggles, Hats, Nordic Tuning, Skis-Alpine, Skis-Telemark, Skis-Nordic Touring, Ski Poles, Snowshoes, Snowboards, Sunglasses, Bindings, Men's Snowboard Boots, Women's snowboard boots, Men's Down Jacket, Women's Down Jacket
Trail running: Heart Rate Monitors, GPS, Men's Base Layer, Men's Shoes, Men's Fleece jacket, Men's Soft Shell Jackets, Men's Shorts, Socks, Sunglasses, Suunto Watches, Women's Base Layer, Women's Trail Shoes, Women's Fleece Jacket, Women's Soft Shell Jackets, Women's shorts

 
 
 


 

The 14er Project

So, this past winter I was wondering what we should do to celebrate Nick’s graduation and my original thought was…”hey, we have always wanted to climb Mount Rainier…let’s climb Rainier this summer for graduation.”…My wife looked at me and said, “really?…we live in Colorado and you have not climbed all the 14ers. She was right, and thus began the semi-planning for climbing all the 14ers this summer. Nick was the voice of realism in this matter when he suggested that we not attempt to climb them all in 10 days, but at a less ridiculous pace; thusly, we have the whole summer to crank ‘em out. Follow the progress of climbing all of Colorado 14er commentary>>, Colorado 14er photo gallery>>



Planning Your Training

 
Designing a racing calendar and training plan is a critical component to a successful season.  An important precursor to designing and implementing your training plan and racing calendar is determining your goals and objectives for the season or possibly for a longer period of time. The purpose of this article is to discuss how to design and structure your training program around your races and to support attaining your season's goals following a phased approach: base, strength, speed, and taper.  Read More>> 

Hydration and Performance

 
Proper hydration prior to, during and after endurance sports competitions is critical for optimal performance as well as recovery from extended endurance exercise (trail marathons, ultras, 24 racing, etc). Research has demonstrated that a reduction in body weight of only a few pounds (1-2% of your body weight) has a detrimental effect on endurance athletic performance.  Read More>> 

Stride length and running fast

 
Interval training is a critical component of any training plan and discipline: trail running, mountain bike racing, kayaking etc... This week we will examine developing speed for the running component of your competition.  Read More>>  

Mount Elbert Trail Run

 
Splash! Ooh, not a good way to start a run/ hike. 100 yards from the car and my foot’s already soaked. While I’m on the other side of the stream shaking off water and attracting dust, my dad remarks mockingly, “You need to be more observant!” Lucky for me, he is running with a pack with all of our gear in it, so I can run ahead and catch a breather just to spite him. This marks the beginning of a long journey (9 miles round trip) up Mount Elbert. Read More>>

Getting to the Mount Elbert trail head>>

 

Salt Lake City Trail running

 
So, as it turns out I find myself (and our family) headed for the suburbs of Salt Lake City for a family re-union. My next thought is: “where are the trails to train on”...Read More>>
 

Trail running Mount Massive

Shyeah, right! I read in Gerry Roach’s book on the 14ers about Mount Massive; the trail we were to take was supposed to be a short trip up a gentle slope. I learned 3.3 miles up the trail that you have two options for a 14er: a long easy trail, and a short hard trail. I say 3.3 miles because that is when we left the Colorado trail, a safe haven from steep ascents and brutal winds, and also my Dad had me carve the checkpoints into my arm with an inkless knife (pen). At first when we broke through timberline, it surprised me to see flat, sunny meadows and waist-high shrubbery in various patches along the trail, which turned out to be convenient later on for concealed urination. I know what it reminded me of. Teletubbies! The show I never watched (seriously, I pride myself on that point), but am sure brought in Oscars by the dozen.  particularly bold little Pudgeweasel even laid on his stomach on a rock staring at us as we passed. I thought, "I wonder if I got a big bogie hanging from my nose." I check and I realize it’s just a stupid Pudgeweasel. Marmots. Tricky little bastards. Read More>>

Getting to the Mount Massive Trailhead>>

Caffeine and Endurance Sports

Tens of thousands of people welcome the stimulative effects of coffee every morning as they prepare for work. Caffeine is a central nervous system stimulant, entering the bloodstream through the stomach and small intestine, and can be found in coffee, tea, chocolate, and soft drinks. Read More>>

Goal Driven Training

 
Goals provide focus and structure to your training. Even the best intentioned athlete is likely to lose focus and motivation for sustained training without a clear (and compelling) goal or set of goals to orient your training. Goals and the supporting objectives serve as your conscience reminding you of the upcoming event and the type of effort you must put forth to meet the goal. Achieving goals is like putting money in the bank; each successful attainment serves as the foundation for the next round of goals. Read More>>
 

High Altitude Training

 
Studies indicate the optimal high altitude (>8000') adaptation training program features athletes sleeping at high altitudes, but training at a lower altitude.  The "train low and live high" approach allows for high intensity aerobic training at sea level and positive adaptations to red blood cells by living at high altitude.

Read Altitude Training for Sea-Level Competition from A Baker, MD, San Diego, California, USA; WG Hopkins, PhD, Physiology and Physical Education, University of Otago, Dunedin NZ. to learn Read more>>

 

Heart Rate Calculations

 

 

High performance in any discipline—especially in elite athletics—requires measuring, recording, and tracking of hey metrics. This is the first of a series of articles discussing how to calculate a training heart rate, heart rate monitors, how to use your monitor to optimize your performance, and how to reduce the chance of injuries.

This article will show you how to calculate your training heart rate using a formula that accounts for your level of fitness using your resting heart rate.  The calculation...